Just start my workout, got some questions i want to ask also.

1) I lift at least 3 times a week, rest a day between my workout. My workout routine is biceps, triceps, back and abs on 1st day. 2nd day is shoulder, chest, traps, and abs. Keep cycle with a day rest between. And i do it with my own dumbell set, because no time and money for gym membership. On rest day, i jogged for 20min. But just found out that HIIT is good for burning fat, so i want to try it tomorrow.  Need correction for my routine?

2) My diet:

5:30am 1st thing in the morning: Instant Oat, a hard boiled egg, and Fish oil.

9am Morning: Bread or Pau, and Milk

12pm Noon : Homemade lunchbox (Random everyday)

4pm Evening : Crackers + Peanut Butter

7pm Night: Dinner at home (Random everyday)

9:30pm Before Sleep: Milk

I also drink 2 scoops of whey post workout.

I weight 86kg, 173cm, and got 25% of BF.     I want to cut off my fats so i need some help for my routine and diet. Hope you guys can help me.      Thx.  

Hi,

Would cheese slices be fine? The square ones we get at supermarkets. If so, how many slices per day?

Sorry for the ignorance but where can I get whey? I'm totally illiterate when it comes to health.

Shit. I've been through that. I had to roll a damn 100 kilo of my chest about... 5 years ago. Lol! I could hear the bar grinding against my ribs. That sucked man.

That was my third set. =P

What is the difference between rotating the dumbells while going down and not doing it?

yea ... hmmm.. dan..where do u gym?...dude.u developed for a 16 ear old man.... . .today is my leg day.... aih... squat.. lunge...deadlift.... hmmm.... tomorrow exam...should i do it?... maybe ill pass on the 100 kg deadlift today...stick with 70 la.. .. do more....hmmm see how it goes.....
owh well...

Do 100kg only la. It ain't that hard. I did it on the 2nd time I deadlifted. Yea Dan, exactly my point. I like you. You're gonna outgrow me soon... 

Hey you stay in Sg. Long? I stay at Bandar Tun Hussein Onn, quite near ur place. Maybe we could workout together sometime.

So no more workouts named after Arnold?

aaah...satisfaction .... to day.... i did

70kgx5
80kgx4
90kgx4
100kgx3
110kgx2
120kgx2......

deadlifts... with about 2 mins break... hehehehhheheheh....
if i lifted fresh after warm up....maybe can do 140 kg...hmmm...jonyeap was right..ehehhehe...

hmmm... i think next time im gonna attempt 140kgs after 5x70kgs for warming up..and a good stretch..

oh yea... definitely bringing my belt this time... dem... that last 120kgs.... my hams could barely support the negative part of it...shaiiiiiiites.....

tomorrow i aint gonna walk.. oh yea..before the dead lifts i did 5x 40kg squats and 2x50kg squats....

nothing great i know..but consider that i had to clean those damn weights up on my shoulder before each set...aih... fatiguing.....

oh yea.. and i did 5 full pullups after each 2 sets of squats...

demmmmmmm..........

next time im gonna up the intensity....wanna time myself...reduce waiting time... after the 120kgs ..aih..had to take a short break....

my legs were vibrating........ O_O

just to show the conditions of the gym rakyat here...

quite nice eh...

If you can finish all your exercises with no energy remaining that's the best    but I've yet to experience this before 

jon, where u check ur BF?

question : i saw 1 guy doing dumbell shrug rotating his shoulder... it is not adviceable to rotate rite? if i am not mistaken...

Guys, what will ur reaction if someone takes out an egg & shells it in front of u & pops it into his mouth, or take out his tupperwares, mix his water & powder & shake2.

were you kind enough to tell them why? what did you say?

Got a silly question. Does workout at young age will sustain height growing?

My friend said that dumbell exercise will result in shorter height due to the force acting downwards? Help needed.